Comparing Nutrients in 500 calories Balsam-pear , Leafy Tips VS Tomato Puree

Weight per 500 calories

• Balsam-pear , Leafy Tips: 1667g
• Tomato Puree: 1316g

Canned Tomato Puree has 1.3 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is low in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 500 calories - Balsam-pear , Leafy Tips or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Balsam-pear , Leafy Tips	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	NA	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	87.7% 63.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	43% 31.3g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	65.8% 25g	38g per day for Men 19-50 years
Protein	158% 88.3g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Tomato Puree	Recommended Dietary Allowance
Vitamin A	161% 1450μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1029% 13.4mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	533% 2133μg	36% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1630% 1467mg	155% 139mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Tomato Puree	Recommended Dietary Allowance
Calcium	140% 1400mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	420% 3.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	425% 34mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	337% 1417mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	97% 2.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	236% 1650mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	298% 10133mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	31.3% 1156g	3700g per day for Men 19-50 years

Balsam-pear , Leafy Tips VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Balsam-pear , Leafy Tips or Tomato Puree?

Lets compare vitamin content per 500 calories of Balsam-pear , Leafy Tips vs Tomato Puree:

• 500 calories of Balsam-pear , Leafy Tips have 4.2 times more Vitamin A, 9.2 times more Vitamin B1, 5.7 times more Vitamin B2, 8.1 times more Vitamin B6, 14.7 times more Vitamin B9 and 10.5 times more Vitamin C than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 5.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Tomato Puree provide similar amounts of Vitamin B3 per 500 calories.
• Both Raw Balsam-pear , Leafy Tips as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Balsam-pear , Leafy Tips vs Tomato Puree:

• 500 calories of Balsam-pear , Leafy Tips have 5.9 times more Calcium, 1.5 times more Iron, 4.7 times more Magnesium, 4 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium and 1.3 times more Water than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 2 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Tomato Puree contain similar levels of Copper and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Leafy Tips have 4.2 times more Fat and 4.1 times more Protein than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 2.2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Tomato Puree offer comparable quantities of Energy per 500 calories.